What this plan is for
A Generic UK supermarket high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Protein-Focused Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 117g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalHigh Protein Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal117g protein218g carbs53g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person106g protein · 271g carbs per person
Breakfast408 kcal · 28g protein · 43g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 408 kcal, 28g protein, 43g carbs.
Recipe
Ingredients
- 225g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch605 kcal · 31g protein · 84g carbs · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 605 kcal, 31g protein, 84g carbs.
Recipe
Ingredients
- 150g silken tofu
- 100g edamame beans
- 90g brown rice (dry weight)
- 1 tbsp miso paste
- 1 tbsp soy sauce
- 1 tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through.
- Arrange silken tofu, edamame beans, brown rice (dry weight) and sesame seeds in a bowl and finish with miso paste and soy sauce.
Dinner652 kcal · 34g protein · 128g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 652 kcal, 34g protein, 128g carbs.
Recipe
Ingredients
- 1 standard tin of green lentils, drained
- 225g mushrooms
- 1 onion
- 2 carrot
- 275g sweet potato mash
- 225ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack137 kcal · 13g protein · 16g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 137 kcal, 13g protein, 16g carbs.
Recipe
Ingredients
- 100g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- 1 tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Protein-Focused Vegetarian Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1802 kcal - 106g protein, 271g carbs, 36g fat, 52g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (408 kcal, 28g protein, 43g carbs, 15g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (605 kcal, 31g protein, 84g carbs, 15g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (652 kcal, 34g protein, 128g carbs, 3g fat, 32g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (137 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
Tuesday
1799 kcal - 117g protein, 207g carbs, 56g fat, 25g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (355 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (578 kcal, 39g protein, 56g carbs, 19g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (682 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (184 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
Wednesday
1799 kcal - 126g protein, 269g carbs, 31g fat, 61g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (449 kcal, 30g protein, 51g carbs, 16g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (400 kcal, 22g protein, 75g carbs, 2g fat, 23g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (773 kcal, 57g protein, 123g carbs, 9g fat, 31g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (177 kcal, 17g protein, 20g carbs, 4g fat, 2g fibre per person)
Thursday
1799 kcal - 105g protein, 181g carbs, 74g fat, 22g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (315 kcal, 22g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (378 kcal, 22g protein, 32g carbs, 17g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (885 kcal, 45g protein, 90g carbs, 39g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (221 kcal, 16g protein, 26g carbs, 6g fat, 2g fibre per person)
Friday
1803 kcal - 128g protein, 213g carbs, 54g fat, 26g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (366 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (465 kcal, 34g protein, 66g carbs, 10g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (700 kcal, 44g protein, 75g carbs, 26g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Saturday
1801 kcal - 122g protein, 171g carbs, 64g fat, 33g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (420 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (504 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (273 kcal, 24g protein, 9g carbs, 12g fat, 1g fibre per person)
Sunday
1792 kcal - 113g protein, 211g carbs, 59g fat, 45g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (475 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (551 kcal, 28g protein, 86g carbs, 14g fat, 13g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (562 kcal, 36g protein, 66g carbs, 16g fat, 15g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (204 kcal, 19g protein, 15g carbs, 9g fat, 9g fibre per person)
Weekly shopping list
Protein
- Silken tofu 170g
- Green lentils 410g
- Firm tofu 550g
- Quorn mince 230g
- Eggs 12
- Tinned chickpeas 85g
- Pea protein powder 30g
- Beef tomato 1
Carbs & Grains
- Brown rice 240g
- Rice 3 cakes
- Wholemeal pasta 110g
- Wholemeal bread 9 slices
- Low-sugar granola 30g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Rice noodles 75g
- Soba noodles 90g
Vegetables
- Edamame beans 390g
- Mushrooms 430g
- Onion 5
- Carrot 4
- Sweet potato mash 270g
- Cucumber 1 (279g required)
- Celery 3 sticks
- Broccoli 180g
- Spring onion 5
- Tinned tomatoes 3 x 400g tins (902g required)
- Watercress 30g
- mixed veg 170g
- Courgette 2
- Red pepper 3
- Cherry tomatoes 1 x 300g pack (259g required)
- Spinach 90g
- Baby spinach 110g
Dairy & Eggs
- Skyr 1kg
- Low-fat Greek yogurt 410g
- Halloumi 75g
- Cottage cheese 280g
- Tinned coconut milk light 1 x 400ml tin (170ml required)
- Oat milk 1 x 1L carton (232ml required)
- Reduced-fat feta 60g
- Light mozzarella 100g
Fruit
- Banana 6
- Pomegranate seeds 30g
- berries 70g
Herbs & Spices
- Garlic 8 cloves
- Dill 1.25 tsp
- Basil, optional to taste x2
- Mixed herbs 1.25 tbsp
- Cumin 1 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Honey 2.5 tbsp
- Miso paste 1.25 tbsp
- Soy sauce 2.25 tbsp
- Vegetable stock 2 cubes (makes 1L; 922ml required)
- Lemon dressing 14g
- Teriyaki sauce 40g
- Light mayo 17g
- Mustard 1 tsp
- Curry paste 30g
- Tamari 2 tbsp
- Olive oil 1 tbsp
- Sesame oil 1.25 tsp
Tins & Jars
- Cannellini beans 230g
- Reduced-sugar baked beans 230g
Extras
- Walnuts 100g
- Sesame seeds 2 tsp
- Beansprouts 95g
- Lime juice, optional to taste
- Peanuts 19g
- Balsamic glaze 1 tsp
- Sea salt, optional to taste
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this high protein vegetarian plan cost per week?
This plan is designed for a generic UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 117g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic high protein vegetarian plan?
Plenty of high protein vegetarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein vegetarian meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
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